TRX Workout: Urbanathlon Training

Urbanathlon Training Plan: Workout A

June 18, 2013

DO THIS: Alternate between the TRX workouts (Workout A and Workout B) and the running plan. You will do each TRX workout once a week, and follow the running plan three days a week. So you might do Workout A on Tuesday and Workout B on Thursday, and run on Monday, Wednesday, and Friday.

For each 3-move circuit, perform the exercises back-to-back, moving from one exercise to the next. Take 15 seconds to transition from one move to the next. After you complete all three exercises, rest 30 seconds. That's 1 round. Do 2 to 4 rounds of each 3-move circuit before moving on to the next one.

CIRCUIT 1POWER PULL: Complete 10 reps holding the handle in your left hand, and then do the same number holding it with your right hand.

CLOCK PRESS: Perform 10 reps. Lower your chest, bending your left arm and straightening your right arm out to your side. That's 1 rep. Repeat with your right arm bent and your left arm straight. Alternate which arm bends and which arm straightens for the duration of the set.

LUNGE: Perform 10 lunges with your right foot forward and your left foot in the handles, and then do the same number with your left foot forward and your right foot in the handles.

SIDE PLANK WITH ROTATION: While holding a side plank on your left side, perform 10 rotations. Turn around and do the same number of reps on your right side.

CYCLE JUMPS: Do 20 reps. Stand in a staggered stance with your right foot in front of your left. Bend your legs and lower your body into a lunge, and then jump to propel both feet off the floor. In the air, scissor-kick your legs so you land with your left foot forward. That's 1 rep. Repeat, alternating your forward leg for the duration of the set.

CIRCUIT 3CROSSING BALANCE LUNGE: Perform 10 lunges with your right foot forward, and then do the same number with your left foot forward.

MOUNTAIN CLIMBER: Do 20 reps. Bring your left knee toward your chest, and return to the starting position. That's 1 rep. Repeat with your right leg. Alternate back and forth.

SPRINTER START: Complete 10 reps with your left foot on the floor and your right knee driving forward, and then do the same number with your right foot on the floor and your left knee driving forward.